9-15-21 Burpee knees-to-elbows Alt. DB power snatches (22.5/15kg)

6-9-12-15-18-21-24-27…. Plate ground to overhead (20/10kg) Anchored plate sit-ups 100m plate carry

Every 1:30 x 6 rounds 75 single-unders 15 deadlifts (100/70 kg)

Buy in: 3 min air bike (cals) 3 rounds 20 wall ball (9/6kg) 40 MB Russian twists Buy-out: 3 min air bike (cals)

Split squats 2-2-2-2-2

3 rounds 400m run 21 KB swings (24/16 kg) 12 pull-ups